- 1 cup medium-grind bulgur*
- 1 1/2 pounds broccoli rabe (rapini; 1 very large bunch), bottom 1 inch of stems trimmed
- 6 tablespoons extra-virgin olive oil
- 2 large shallots, minced (about 2/3 cup)
- 2/3 cup finely chopped walnuts
- 2 tablespoons fresh lemon juice
- 1 cup grated Parmesan cheese, divided
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let stand until just tender, about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water until crisp-tender, 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Meanwhile, heat oil in large skillet over medium-high heat. Add shallots; sauté until soft, about 2 minutes. Add walnuts; sauté until fragrant, about 2 minutes. Add broccoli rabe and bulgur; sprinkle with salt and pepper. Cook, stirring frequently, until heated, about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with salt and pepper. Toss in half of Parmesan. Pass remaining cheese separately.
*Also called cracked wheat; available at supermarkets and natural foods stores.
Mediterranean Diet Recipes
Incorporate more fish, whole grains, plant-based proteins and olive oil into your routine with these healthy (and flavorful) Mediterranean diet-inspired recipes.
Photo By: Matt Armendariz ©2013, Television Food Network, G.P. All Rights Reserved.
Photo By: Matt Armendariz ©2014, Television Food Network, G.P. All Rights Reserved
Photo By: Min Kwon ©2015, Television Food Network, G.P. All Rights Reserved
Photo By: Kana Okada ©2010, Kana Okada
Photo By: Antonis Achilleos
Photo By: Antonis Achilleos
Photo By: Antonis Achilleos
Photo By: Antonis Achilleos
Classic Greek Salad
Broiled Salmon with Herb Mustard Glaze
Roasted Cauliflower Steaks with Raisin Relish
The relish is a bold, savory-sweet combo that works well with mild cauliflower, turning it into a flavorful side or vegetarian main.
Zucchini, Ricotta and Lemon Pizza
Lemon and chives on a pizza might sound strange, but it pairs perfectly with thin strips of zucchini and creamy ricotta. The tart citrus juice cuts through the rich cheese and provides just a hint of bright flavor with every bite.
Greek-Style Stuffed Peppers
Grilled Eggplant Dip
Bobby&rsquos Mediterranean-inspired appetizer does require a bit of time, but the end result is so worth it. He fires up the grill to get the eggplant tender and smoky, then purees it with tahini, olive oil, lemon and fresh spices to form a smooth and creamy dip. Serve with warm pita, lavash or fresh veggies for dipping.
Healthy Sicilian Cauliflower Rice
Studded with raisins, lemon zest and pine nuts, this fluffy pilaf makes a flavorful, high-fiber side for chicken, salmon and pork.
Chickpea Shawarma Pitas with Hummus-Dill Dressing
Covered in spices and roasted to crispy perfection, chickpeas are a natural swap in these Mediterranean-inspired shawarma pitas. For a "cook once, eat twice" approach, transform any leftovers into a chickpea shawarma salad: Layer the vegetables with roasted chickpeas and top it with dollops of hummus-dill dressing.
Vegetarian Arugula Chickpea Power Salad
The combination of fiber-packed, antioxidant-rich vegetables and fruit plus high-protein chickpeas and avocado makes this a well-balanced and satisfying salad. Spice up the mash with additional ingredients like mango, celery, cilantro or carrots, then enjoy it as a dip, sandwich filling or, in this case, a salad topper.
Salmon with Warm Tomato-Olive Salad
Brush salmon with an olive oil-honey-vinegar mixture and broil to create a crispy crust. Serve with two Mediterranean favorites tomatoes and olives on the side.
Grilled Lamb Chops with Mint
Greek Pizza with Pourable Crust
Yes, you really can make and bake homemade pizza crust in less than 30 minutes! The trick is whipping up a pourable crust. Toppings like roasted eggplant and bell peppers, feta, artichokes, mint and lemon put a Greek-style twist on a classic pizza crust.
Lemon Salmon with Lima Beans
Chicken with Tabbouleh
Fresh lemon, mint and parsley lend a bright flavor to Ina&rsquos tabbouleh salad. The dish only gets better the longer it sits, so feel free to prepare it in advance.
Citrus Marinated Olives
Olives, a key component of the Mediterranean diet, are made even more flavorful with the addition of freshly squeezed lemon and orange, plus garlic, thyme and spicy red pepper flakes.
Broccoli Rabe with Cherry Peppers
Mussels with Potatoes and Olives
Bass Agrodolce with Spaghetti Squash and Mushrooms
These peppers were inspired by a popular Mediterranean salad, filled with Israeli couscous, lentils, olives, herbs and plenty of feta. Loaded with fiber and plant-based protein, they are delicious and satisfying.
Spicy Escarole with Garlic
Mahi Mahi With Cauliflower
There&rsquos no shortage of flavor with this quick-and-healthy dinner. The cauliflower is cooked with almonds, raisins and fragrant coriander &ndash and finished with a bright pop of fresh lemon juice.
Eggplant with Yogurt and Dill
Healthy Braised Lentils with Kale
In the Mediterranean, meals rely heavily on plant-based recipes favoring legumes, whole grains and loads of fresh vegetables and fruits. This recipe fully embraces that philosophy, borrowing a few of the classic cooking techniques and ingredient combinations from the region--firm black lentils from France and olive oil-fried eggs from Spain. This recipe is super simple, yet hearty enough to satisfy even the most hard-core meat eaters in your family.
30 Mediterranean Diet Recipes Ready In 30 Minutes!
If you are getting to know about the “Mediterranean Diet” for the first time, let me tell you, it isn’t really a “diet”. It’s a way of eating and living. The Mediterranean Diet is a blessing for everyone looking for a plan to step up their diets without actually having to go on a diet.
Unlike most of the other ones, this diet emphasizes eating more of the right foods (good fats, lean proteins, whole grains) instead of restricting entire groups of macronutrients. You’ll have a large list of food items you can use in this diet.
So before I get into the best 30 Mediterranean Diet Recipes, let’s talk about the Mediterranean Diet in a little more depth and its benefits!
The Mediterranean Diet Benefits.
Recognized as one of the healthiest & most tasty way to eat, the Mediterranean Diet has a wholesome amount of health benefits. Other than helping you in losing weight, this diet has been scientifically proven to boost your mood, strengthen bones, minimize belly fat, alleviate aches and pains, rev metabolism, and boost brain power & energy.
Some of the important health benefits of this diet are:
- first and foremost, you get to enjoy food with your friends & family. You won’t turn into a dieting patient who avoids people who eat burgers in front of them.
- helps you maintain a healthy body weight
- good for your mental health – the Mediterranean Diet doesn’t stress you into cutting out any major food group.
- prevents cancer
- prevents cardiovascular disease, diabetes, and stroke
- reduces the risk of Alzheimer’s and other neurodegenerative diseases
This diet has legit proved itself as one of the healthiest ways to eat and maintain perfect body weight. Last year (2019), U.S News & World Report voted it as “The Best Diet in the US” for the second year in a row.
The Mediterranean Diet Food List.
There are no off-limits or insane restrictions in this amazing diet. It is more of a clean & healthy eating lifestyle full of ingredients that are famous in Italy, Spain, Greece, Israel & the other parts of the Middle East.
Focusing on beans, veggies, whole grains, fish, lean red meat, low-fat dairy, nuts, olive oil, white bread, and a wide variety of fruits! Here is a complete Mediterranean Diet food list:
Onions, Leeks, Garlic, Cabbage, Potatoes, Fennel, Artichokes, Peppers, Celery, Zucchini, Eggplants, Carrots, Beets, Squash, Corn, Mushrooms, Cauliflower, Cucumbers, Broccoli.
Nuts & Seeds: Pine Nuts, Walnuts, Tahini, Sunflower Seeds, Almonds, Chestnuts, Pumpkin Seeds, Sesame Seeds.
Fruits: Grapes, Kiwi, Figs, Tomatoes, Lemons, Strawberries, Peaches, Oranges, Grapefruit, Honeydew, Watermelon, Apricots, Apples, Avocado, Pomegranate, Pears.
Herbs & Spices: Parsley, Red Pepper Flakes, Cloves, Cinnamon, Oregano, Basil, Dill, Paprika, Saffron, Turmeric, Thyme, Sage, Rosemary, Ginger, Cumin, Pepper, Mint, Bay Leaves, Salt.
Greens: Spinach, Arugula, Lettuce, Turnip Greens, Beet Greens, Collard Greens, Dandelion Greens, Mustard Greens, Kale, Purslane, Broccoli Rabe.
Beans & Legumes: Lentils, Black Eyed Beans, Split Peas, Broad Beans, Black Beans, Green Beans, Kidney Beans, Chickpeas.
Olive Oil & Vinegar: Olives, Extra Virgin Olive Oil, Red Wine Vinegar, Balsamic Vinegar.
Cheese & Fermented Dairy: Feta Cheese, Mozarella, Yogurt, Parmesan, Ricotta.
Whole Grains, Rice & Pasta: Whole Wheat, Bulgur Wheat, Quinoa, Rice, Orzo, Pasta, Barley.
Fish & Seafood: Sardines and Anchovies, Salmon, Shrimps and Prawns, Mussels and Clams, Tuna, Sea Bass, Cod, Halibut
Drinks: Water, Tea, Coffee, Wine, Fresh Juice, Moonshine
Grass-Fed: Grass-Fed Beef, Grass-Fed Pork, Organic Eggs, Grass-Fed Chicken.
Currently, many of us have access to most of these foods that can be found in the Mediterranean. Copy from the list and make sure you buy foods in order to cook some Mediterranean-inspired.
The Mediterranean Meal Plan:
If you make your mind up to try the Mediterranean Diet, you can very simply create your very own meal plan. For now, here are two blog posts you must check out if you’re looking forward to losing weight:
If you would rather go with your own meal plan, here are some simple “rules”:
- eat fresh, seasonal, and cook more! Consume lum sum veggies, whole grains, beans, fruits, nuts, and seeds. You can add in some poultry, fish, Greek yogurt, cheese, and wine.
- completely avoid processed and fried foods
30 Mediterranean Diet Recipes Ready In 30 Minutes.
Drawing flavors and ingredients from the Mediterranean, these 30 Mediterranean Diet recipes take 30 minutes or less from start to finish.
With so many foods to round out in these meals & recipes, can you even call this a diet? I really hope you loved this article and are trying out the best diet in all the US there is.
Please share this article with your friends & family because sharing is caring. Also, comment on your reviews down and let me know what you feel about these Mediterranean diet recipes. That’s all for today, Ciao.
Broccoli Rabe with Bulgur and Walnuts - Recipes
1 bunch udon noodles
1 lb boneless skinless chicken breasts or thighs
1 tablespoon Shaoxing wine (or dry sherry)
1/2 teaspoon salt
1 tablespoon cornstarch
3 tablespoons oyster sauce
2 tablespoons Shaoxing wine (or dry sherry)
1/2 tablespoon dark soy sauce
1/4 cup chicken stock
1 tablespoon sugar
1 tablespoon cornstarch
1/4 teaspoon salt
1 whole stalk of broccoli, cut into bite-sized florets
2 tablespoons peanut oil (or vegetable oil)
4 cloves garlic, minced
1 teaspoon ginger, minced
1/2 cup toasted walnuts
3 scallions sliced
Slice the chicken into thin bite-size pieces, no thicker than 1/4”, transfer into a medium-size bowl. Add the marinade ingredients. Stir to mix well. Let sit for 10 minutes while preparing the other ingredients.
Combine all the sauce ingredients in a bowl. Stir to mix well.
Bring 1/3 cup of water to a boil in a large nonstick skillet over medium-high heat. Add the broccoli and cover. Steam until the broccoli just turns tender and most of the water evaporates about 40 to 50 seconds. Transfer the broccoli to a plate.
Boil the udon noodles per the manufacturer’s instructions in the same pan. Drain the water. Set aside.
Wipe the pan with a paper towel held in a pair of tongs if there’s any water left.
Add the oil and swirl to coat the bottom. Spread the chicken in the skillet in a single layer. Allow to cook without touching for 30 seconds, or until the bottom side is browned. Turn the chicken and stir and cook until the surface is lightly charred.
Add the garlic and ginger. Stir a few times to release the flavor.
Stir the sauce again to dissolve the cornstarch completely and pour it into the skillet. Cook and stir until the sauce thicken about 1 minute. Stir in the broccoli, walnuts, and noodles and heat gently. Sprinkle the scallions over the top of the mixture.
Toaster Oven: A standard oven can be too hot to handle on a toasty day, so turn to its summer-friendly cousin. Use it to toast nuts and bread, melt cheese, broil shrimp and bacon, or blister tomatoes and bell peppers. Dessert can benefit, too: Bake off mini batches of cookies or broil berries mashed with sugar for an ice cream topping.
Stovetop: No matter what the thermometer says, sometimes you just crave a bowl of pasta. In the time it takes to boil water, you can whip up a summery no-cook sauce and slice up veggies for a meal. When it comes to ingredients worth their time on the stovetop, think quick and easy -- other favorite 15-minute (or less!) cheats include eggs, quinoa and instant rice. These will add a satisfying heft to keep the hungriest of eaters satisfied.
Microwave Oven: Use this electromagnetic ace in the hole to steam veggies in a snap: Wash and trim one serving of vegetables (about 1 cup), place in a microwavable bowl, cover with a plate and set the timer as follows:
Bell peppers, sliced 1 to 2 min
Corn on the cob, husked, cut into thirds 3 min
Eggplant, cubed 2 to 3 min
Starches: No-cook starches are a no-sweat cook’s best friend. Just put on the kettle for an ingredient that’s ready in minutes. Follow package directions for ingredients like rice paper wraps or cellophane noodles, or "cook" foods like couscous or bulgur by adding hot water and covering tightly with plastic wrap.
Vegetable Side Dish Recipes!
You won’t run short on side dishes this year…or next.
Carrots with Walnuts (No. 2)
2. Carrots with Walnuts Cook 8 bunches (2 1/2 pounds, trimmed) baby carrots in boiling salted water until tender, 8 minutes drain. Saute in 2 tablespoons butter with a 3.5-ounce jar walnuts in syrup over medium-high heat. Add a splash of cider vinegar, and salt and pepper. Sprinkle with chopped chives.
Chipotle-Cheddar Corn Casserole Whisk 5 cups thawed frozen corn, 2 eggs, 1 cup heavy cream, 1/2 cup shredded cheddar, 1 tablespoon minced chipotle in adobo, and salt and pepper pour into a buttered 1-quart baking dish. Bake at 375 degrees F, 30 minutes.
Spicy Broccoli Rabe Cut 3 bunches broccoli rabe into 2-inch pieces cook in a steamer basket set in a pot with 1 inch of boiling water, covered, until tender, 8 minutes. Cook 6 anchovies and 3 sliced Fresno chiles in 1/2 cup olive oil over low heat, 15 minutes. Add 4 sliced garlic cloves cook over high heat until golden, 2 minutes. Toss with the broccoli rabe. Season with salt.
/>Roasted Cauliflower with Grapes Toss 1 head cauliflower (cut into 1-inch florets) with 1 1/2 cups grapes, 3 tablespoons olive oil, 2 tablespoons capers, 1 teaspoon each grated lemon zest and kosher salt, and pepper to taste. Roast at 450 degrees F, 25 minutes.
Pomegranate Brussels Sprouts Make Lemon-Garlic Brussels Sprouts (No. 34).Toss with 1/2 cup cooked bulgur. Sprinkle with pomegranate seeds and chopped parsley.
Brussels Sprout Slaw Whisk 1/3 cup olive oil with 3 tablespoons cider vinegar, 2 teaspoons each Dijon mustard and honey, 1 minced garlic clove, 1/2 teaspoon kosher salt, and pepper to taste. Toss with 1 pound shredded Brussels sprouts and 1/2 cup each raisins and chopped toasted pecans.
Brussels Sprouts with Chestnuts Toss 2 pounds halved Brussels sprouts with 3 tablespoons olive oil and 1 teaspoon kosher salt. Roast at 425 degrees F, 25 minutes. Toss with 1 cup halved jarred chestnuts, 1/2 cup dried cherries and a splash of red wine vinegar.
This Foolproof Method Helped Me Get Over My Fear of Poaching Eggs
While there’s plenty of completely rational things to be fearful of in the kitchen, from knife work gone wrong to flying frying oil, I must admit I had a long-held cooking fear that was of a much sillier variety: poaching eggs.
The first handful of times I tried poaching an egg, following what promised to be a simple traditional method, I ended up with a runny egg massacre in my pan—the whites and yolk dispersing into the spinning boiling water, making it unrecognizable as an egg at all, much less the picturesque poached eggs I𠆝 seen in my Instagram feed.
The crux of my problem was that nearly all of the egg poaching instructions I had ever read told me it was absolutely necessary to create an ominous whirlpool of water to plop my egg into, and that a dash of vinegar was somehow essential to this precarious process.
WATCH: How to Separate Eggs With a Water Bottle
After my many early failures, I was scared away from poaching for years, opting for safer and more dependable ways of preparing my breakfast. However, I couldn’t get over the nagging sense that I was missing out on countless potential poached egg-topped avocado toasts and grain bowls. Though I gave the muffin tin poaching method a go and made an egg or two in the microwave, I couldn’t let go of the fact that I wasn’t able to get a grasp on the perfect pan poach.
Then, one day while having breakfast at a friend’s, I was presented with a pretty, perfectly poached egg—to my slight chagrin. I expressed my jealousy that she had clearly tackled the whirlpool poaching method. However, she let me in on a much easier, spin-free method that not only keeps your eggs from looking like shrapnel, but also allows for the poaching of multiple eggs at a time.
When I gave this method a go, I was shocked by how simple and effective it was𠅊nd that I had been seemingly misled by the lie of the whirlpool my entire egg-making life. While I’m not suggesting you can’t make a fantastic poached egg in a whirlpool, I’ve found that this simpler option has never failed me, resulting in perfectly poached eggs that only look difficult every time.
Start by heating a pot of water over high heat, checking the water frequently to make sure it doesn’t reach a boil. While you are free to add a dash of vinegar to the pot—some claim that a little bit of acid helps the whites coagulate more quickly—I personally don’t opt to use vinegar and find that my eggs turn out just fine.
While the water heats, crack your egg into a shallow container, which will help facilitate a smoother transition into the water than directly from the shell. Once the pot has reached just a gentle simmering careful to not let the water reach a full boil—slip your egg slowly into the pot by holding the mouth of the bowl closely to the water and sliding the egg out carefully just above the surface. Use a spoon to gently corral any whites that might stray the second it hits the water back towards the rest of the egg. This process can be repeated with multiple eggs in one pot, as long as you work quickly to avoid the water overheating.
Once the egg is in, cover the pot with a lid and completely turn off the heat, letting it cook uninterrupted for 3 minutes—no peeking. The gentle residual heat and steam cooks the egg delicately, with no harsh bubbles (or whirlpools for that matter) to disturb the white. Once your 3 minutes are up, remove the lid, use a slotted spoon to remove the egg from the water, and proceed to marvel at the beauty of your perfectly poached protein that required hardly any work at all.
While this method seems almost suspiciously simple, I’ve found it to be the easiest and most effective way to get my poach on𠅊nd I can happily say my longtime irrational fear of poaching eggs is no more.
Ready to overcome your poaching woes? Give this method a whirl—no pun intended𠅊nd tackle some delectable dishes like Poached Eggs with Spinach and Walnuts, Eggs Benedict Florentine, and Stewed Bulgur and Broccoli Rabe with Poached Eggs for your next stress-free brunch spread.
In Season: 7 Sensational Sides Featuring Winter Greens
Does eating seasonally in colder months mean going without fresh produce? Not if you embrace your winter greens! Dark green, leafy vegetables such as kale, collard greens, and Swiss chard are in season and loaded with good-for-you vitamins and minerals. Whip up one of these recipes for a flavorful and nutrient-dense side dish tonight.
Sauteed Kale with Smoked Paprika Strong and flavorful crushed red pepper and smoked paprika help balance the bitterness of kale in this tasty dish.
Southern Style Collard Greens Bacon and brown sugar make this a savory and sweet treat to accompany a variety of meat main courses.
Couscous with Swiss Chard, Raisins, & Feta (Pictured) So many textures and flavors to delight your taste buds. Salty feta, sweet raisins, nutty chickpeas, and hearty couscous give Swiss chard an amazingly diverse flavor in this recipe.
Stir-Fry Bok Choy in Thai Garlic Sauce A delicious side dish that could easily turn into a main entrée with the addition of some protein. Make a little extra sauce to marinate tofu or chicken in, and dinner is done.
Mustard Greens & Bulgur Dates, walnuts, and bulgur add heft to peppery mustard greens.
Escarole and White Bean Soup Enjoy this savory soup as the perfect starter to kick off a winter meal or ladle some up for a warm weekend lunch.
Sauteed Rapini with Sweet Pepper and Onion Also known as broccoli rabe, rapini is a stronger-tasting cousin to regular broccoli. It pairs nicely in this recipe with other healthy veggies.
What are your favorite healthy greens to cook up during the winter? Share your recipes with us in the comments!
Vegan Wedding Hors d'oeuvres
Mediterranean-style Hors d'oeuvres:
- Tomato risotto cakes
- Tofu cheese filled dates wrapped in crispy smoked portobello bacon
- Faux farmer's cheese and caramelized onions in a puff pastry
- Crudite with dips like cannelini, black bean, hummus, or spicy artichoke Grilled Veggie brochettes (could be mushrooms, zucchini, bell peppers, chives, herbs, etc)
- Tomato bruschetta brushed with olive oil
- Lemon-potato pancakes with gingered avocado creme
- Stuffed grape leaves
- Lemon risotto balls
- Falafel with tahini sauce
- Crostini with dips like eggplant caponata, white bean puree, kalamata olive or sun-dried tomato tapenade
- Baba Ganoush with pita bread
American-style Hors d'oeuvres:
- Potato crochettes with chive creme
- Twice-baked red and white potatoes
- Sweet potato spread and plum tomato crostini with balsamic vinaigrette
- Endive and apple haroseth salad
- Fruit skewers
- Potato cakes with apple chutney
- Mushroom and Leek Empanadas
- Artichokes filled with fennel and tomatoes
- Guacamole with tortilla chips and pico de gallo
- Stuffed Mushrooms
- Stir-fried sugar snap peas with shiitake mushrooms
- Mini spinach quiches
Asian-style Hors d'oeuvres:
- Vegetable Samosas
- Spring Rolls with soy-ginger dipping sauce
- Avocado and cucumber sushi with pickled ginger and wasabi
- Seitan fingers with tamarind dipping sauce
- Avocado tempura with tomato dipping sauce
Koren’s Famous Brussels Sprouts and Parsnips Roast halved brussels sprouts in olive oil in a 375° oven just until tender repeat the process with thick parsnip sticks. Fry bacon strips until crisp and coarsely crumble. Sauté the brussels sprouts and parsnips in the rendered bacon fat. Stir in the crumbled bacon and enough aged balsamic vinegar to coat season with salt and pepper.
Sliced Fennel Salad with Toasted Walnuts Toss thinly sliced fennel with watercress, halved red grapes, toasted walnuts, shaved pecorino cheese and chopped tarragon. Make a vinaigrette with fresh lemon juice, olive oil and salt and pepper and toss well with the fennel and walnut salad. —Koren Grieveson at Chicago’s Avec